TheTinyGuy DOMINATES w/4RUNNER LABS ALPHA BULK/MASS/REBOOT 8WEEKS

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  1. Quote Originally Posted by tyga tyga View Post
    Late.. but in none the less.

    FRL piqued ny inerest a while back, super dheas in general..

    Subbd
    Glad to have you in here, so far i am pretty impressed with how things are going. I am getting some great strength gain and my body is recomping.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me


  2. 11.4.12 Arms

    Today my main focus was doing heavy dips and inverted rows. Dips with chains has got to be the best feeling exercise I've done no bad pain at all.
    **1 chain = 20Lbs, Body Weight:240Lbs, I HIT 280LB WEIGHTED DIPS TODAY!!!**
    Tricep Dips: BW x 15 (EASY) 1 Chain x 7, 1.5 Chains x 5,6,6 2 Chains x 5 + Dropset, ALL PR's
    Inverted Row: BW x 15,10,8,7 + drop (changing angles)
    RVS Ez Curls: 40 x 10, 50 x 8, 60 x 8, 70 x 8
    *Rope Pushdown: 40 x 12 x 3
    *Seated Overhead Cable Curls: 40 x 10 x 3 *super set with rope pushdown.
    FDB Cable Curl: 20 x 12,10,10
    Gripper 135 x 25, 160 x 20 + Dropset (PR)

    Weighted dips with chains are my new favorite exercise, no joke i will probably be able to put another chain on next workout easily.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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  3. Quote Originally Posted by thetinyguy View Post
    11.4.12 Arms

    Today my main focus was doing heavy dips and inverted rows. Dips with chains has got to be the best feeling exercise I've done no bad pain at all.
    **1 chain = 20Lbs, Body Weight:240Lbs, I HIT 280LB WEIGHTED DIPS TODAY!!!**
    Tricep Dips: BW x 15 (EASY) 1 Chain x 7, 1.5 Chains x 5,6,6 2 Chains x 5 + Dropset, ALL PR's
    Inverted Row: BW x 15,10,8,7 + drop (changing angles)
    RVS Ez Curls: 40 x 10, 50 x 8, 60 x 8, 70 x 8
    *Rope Pushdown: 40 x 12 x 3
    *Seated Overhead Cable Curls: 40 x 10 x 3 *super set with rope pushdown.
    FDB Cable Curl: 20 x 12,10,10
    Gripper 135 x 25, 160 x 20 + Dropset (PR)

    Weighted dips with chains are my new favorite exercise, no joke i will probably be able to put another chain on next workout easily.
    Nice work man!
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"

  4. Quote Originally Posted by Mack411 View Post
    Nice work man!
    Ty ty

    Did back yesterday, decided to stay away from heavy spine loaded rowing since my back is still recovering but i did a ton of pull downs and pull ups. Had an annoying forearm cramp post workout too. I seem to be slightly stronger on pull ups i can almost add weight but i am 241Lbs now so i'm gaining
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  5. 11.7.12 Chest/Delts

    Decline DB Press- 85 x 3, 95 x 3, 105 x 5,2 PR's (This took a lot out of me but i killed it!)
    Dips: 1 Chain x 6,5 BW x 6 (The DB press' sapped me)
    Pec Deck: 170 x 6 + Drop PR

    The funny thing is i hit my chest with the least volume and high intensity and it seems to be the biggest changing muscle group right now. Lower back is starting to feel a little better, definitely not deadlifting this week bums me out but i plan on hitting the seated ham curl with a **** ton of weight.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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  6. Quote Originally Posted by thetinyguy View Post
    11.7.12 Chest/Delts

    Decline DB Press- 85 x 3, 95 x 3, 105 x 5,2 PR's (This took a lot out of me but i killed it!)
    Dips: 1 Chain x 6,5 BW x 6 (The DB press' sapped me)
    Pec Deck: 170 x 6 + Drop PR

    The funny thing is i hit my chest with the least volume and high intensity and it seems to be the biggest changing muscle group right now. Lower back is starting to feel a little better, definitely not deadlifting this week bums me out but i plan on hitting the seated ham curl with a **** ton of weight.
    Nice work,sometimes different people,or even just different parts of our bodies take different approaches to see what we want!
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"

  7. Bro digging this log..
    Advanced Muscle Science/ForeRunner Labs (East Coast Sales Manager)
    "The Strongest On The Market"

  8. Quote Originally Posted by TheBGRigatoni View Post
    Bro digging this log..
    Thanks man I'm killin' it that's for sure. About to go do arms, did legs yesterday no deads to let my lower back heal.

    Seated Leg Curl: 310 x 8,6 + HUGE drop set/partials PR
    Machine Leg Press: 510 x 6, 450 x 10 + Drop PR *510 moved SUPER slow i mean it was like a 1RM each rep that's how slow it was.
    Glute Ham Raise: BW x 6,4

    These were super high intensity sets, i could barely walk and i was incoherent from all the nervous system overload. Quality > Quantity

    About to go murder some Weighted dips!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  9. I love me some weighted dips!im doing some today
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"

  10. Quote Originally Posted by Mack411 View Post
    I love me some weighted dips!im doing some today
    Get em man get em!

    Well my Arm day went okay, i think i need to move to slightly higher reps now and switch things up. I've already added what would be considered a substantial amount of weight to my lifts. Went for 55Lbs worth of chains on dips yesterday and i managed 3 reps barely. I ran a drop set after that to extend the time under tension but i am getting some nagging pains from the heavy weight. Weight is still around 240lbs but i see a noticeable difference not only in muscle size but i am without a doubt leaner in my midsection.

    Also did pull ups with emphasis on biceps by keeping my shoulders shrugged and pulling my shoulder towards my hands.

    11.11.12 - Arms , BW @ 240Lbs
    Dips: +55Lbs x 3 + Drop Set PR
    Chins: BW x 10,10,8,8 PR
    *Seated Overhead Cable Curls: 40 x 10 x 3
    *Rope Pushdown: 60 x 12 x 3 * = Super Set
    EZ Bar Rvs Curl with Wrist Extension: 50 x 10 x 4
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  11. Quote Originally Posted by thetinyguy View Post
    Get em man get em!

    Well my Arm day went okay, i think i need to move to slightly higher reps now and switch things up. I've already added what would be considered a substantial amount of weight to my lifts. Went for 55Lbs worth of chains on dips yesterday and i managed 3 reps barely. I ran a drop set after that to extend the time under tension but i am getting some nagging pains from the heavy weight. Weight is still around 240lbs but i see a noticeable difference not only in muscle size but i am without a doubt leaner in my midsection.

    Also did pull ups with emphasis on biceps by keeping my shoulders shrugged and pulling my shoulder towards my hands.

    11.11.12 - Arms , BW @ 240Lbs
    Dips: +55Lbs x 3 + Drop Set PR
    Chins: BW x 10,10,8,8 PR
    *Seated Overhead Cable Curls: 40 x 10 x 3
    *Rope Pushdown: 60 x 12 x 3 * = Super Set
    EZ Bar Rvs Curl with Wrist Extension: 50 x 10 x 4
    Very nice work bro,you should jump over and check out my log!
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"

  12. Quote Originally Posted by Mack411 View Post
    Very nice work bro,you should jump over and check out my log!

    Just dropped in looks like a sick cycle set up!


    So yesterday i went to do chest and i was just really really wiped out, joints hurt and such from going really heavy so i'm taking the next 5 days off so i can go heavy again next week and be 100%. I'll get some mid cycle pics up this weekend, i'm without a doubt leaner and still at 240Lbs. If anything I'd like to continue to recomp and get leaner/bigger/stronger. My lats look like they have blown up a good amount as well
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  13. Quote Originally Posted by thetinyguy View Post
    Just dropped in looks like a sick cycle set up!


    So yesterday i went to do chest and i was just really really wiped out, joints hurt and such from going really heavy so i'm taking the next 5 days off so i can go heavy again next week and be 100%. I'll get some mid cycle pics up this weekend, i'm without a doubt leaner and still at 240Lbs. If anything I'd like to continue to recomp and get leaner/bigger/stronger. My lats look like they have blown up a good amount as well
    good to hear. i generally like to reduce body fat on cycle (and still gain muscle) and save more calories for off cycle.

  14. Quote Originally Posted by John Smeton View Post
    good to hear. i generally like to reduce body fat on cycle (and still gain muscle) and save more calories for off cycle.
    I'll keep that in mind, in PCT i'll add some cals in and see what happens. Still on my break but i am feeling a little better im about to go to costco and buy a ton of chicken breast
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  15. So i did back yesterday, getting better at body weight pull ups but i tried something new. I went on the assisted pull up machine and did 1 arm pull ups They were super hard even with 110lbs of assist but the contractions were super intense it felt like my lat was going to tear out of my back haha.

    11.18.12 - Back BW @ 240Lbs
    1 Arm Assisted Pull-Ups: 110Lbs x 6 Reps each arm x 2 sets *PR*
    Body Weight Pull-Ups Close Neutral Grip: 10 *PR*,8,6
    Incline 1 Arm DB Row: 80 x 10, 100 x 12
    Strap Pull-Down: 120 x 15, 130 x 12, 150 x 6 *PR*
    Machine Pull-Down: 210 x 15, 230 x 12 *PR*
    Straight Arm Pull-Down: 30 x 45 R/P *PR*

    Felt really good today now elbow tendonitis flare up and good pumps. That mini break helped a ton!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  16. Quote Originally Posted by thetinyguy View Post
    So i did back yesterday, getting better at body weight pull ups but i tried something new. I went on the assisted pull up machine and did 1 arm pull ups They were super hard even with 110lbs of assist but the contractions were super intense it felt like my lat was going to tear out of my back haha.

    11.18.12 - Back BW @ 240Lbs
    1 Arm Assisted Pull-Ups: 110Lbs x 6 Reps each arm x 2 sets *PR*
    Body Weight Pull-Ups Close Neutral Grip: 10 *PR*,8,6
    Incline 1 Arm DB Row: 80 x 10, 100 x 12
    Strap Pull-Down: 120 x 15, 130 x 12, 150 x 6 *PR*
    Machine Pull-Down: 210 x 15, 230 x 12 *PR*
    Straight Arm Pull-Down: 30 x 45 R/P *PR*

    Felt really good today now elbow tendonitis flare up and good pumps. That mini break helped a ton!
    240 lbs! holy cow Nick. and leaner than before right?

    it only gets worse as you get older , when continuing going heavy, at least for me it did, those years upon years of cumulative effect =(

    on the bright side if you nurse them, like getting art, or learning some basic stretches, fricton massage and wartmup stuff it helps a ton

    and I know this might sound crazy, esp to younger guys like yourself, in my opinion, not going super heavy on tris and bis can help prevent this

    what are the difference you notice on cycle and off cycle? I know you are bigger, more muscle and you feel god about that since that is our reward as a bodybuilder

  17. Quote Originally Posted by John Smeton View Post
    240 lbs! holy cow Nick. and leaner than before right?

    it only gets worse as you get older , when continuing going heavy, at least for me it did, those years upon years of cumulative effect =(

    on the bright side if you nurse them, like getting art, or learning some basic stretches, fricton massage and wartmup stuff it helps a ton

    and I know this might sound crazy, esp to younger guys like yourself, in my opinion, not going super heavy on tris and bis can help prevent this

    what are the difference you notice on cycle and off cycle? I know you are bigger, more muscle and you feel god about that since that is our reward as a bodybuilder
    Yes sir! With all honesty though i do not look as big as you man, i still got a good amount of work to do! Thank you though.

    I agree with the heavy training, i think if anything heavy sets should be used sparingly. It sounds taboo in the training world but i did back a few days ago and only did 2 sets per exercise and i have already noticed increased back growth. The hardest part is trying to cut down volume since i love training but it's necessary for me.

    Biggest difference i notice on cycle is bigger pumps, increased endurance and decent muscle growth/fat loss. It hasn't been anything crazy drastic but i'm happy with how things are going. Leg training this week is going to be very limited to just leg curls and leg extensions due to my injured foot. It sucks but i'm going to make it work

    The 2nd exercise i use the dip assist bar thing and i push down into my legs which provide an immovable object so i can do a super intense static contraction, it was CRAZY my chest/tri's were on fire from the intensity.
    Chest 11.20.12
    Decline DB Press: 105 x 6 , 80 x 10 (i tried a 2nd set of 105 but my wrist gave out) i'd say these both are PR's since it was after 105 and i did the 80s really slow.
    Dip Machine Bar Pushdown: 110 x 10 x 3 + Static at end of set.
    Pec Deck: 150 x 12 + Drop set
    Partial Constant-Tension DB Fly: 20 x 20, 25 x 15, 30 x 12, 35 x 10

    Experimenting with slightly higher volume on chest.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  18. Following along bro! Curious about this stack myself...
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
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    DIESEL TEST = Underground Kings of Test elevation!


  19. Sorry for the lack of updates due to the holidays! I trained back and didn't hit any PR's, also did legs i went around my foot injury with leg extensions and leg curls. I did rest pause as well to hit them as intensely as possible. Tomorrow i will be doing chest and will have another update!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  20. Hit chest today and focused more on volume, overall had an insane pump and felt really good. Have been getting some lethargy but it diminishes through out the day. Haven't noticed any testicular "shutdown" yet either. My foot injury is really holding me back on leg day now, i work around it with leg curls/extensions for now but i'm really bummed out i can't do anything heavy. I was doing machine leg presses with 510+Lbs but the reps were grueling slow so i must had been breaking through a strength threshold. I might do 10x10 this week then try heavy again next week guess well see.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  21. you have been only bodybuilding a couple years, I have been bodybuilding for eleven coming up. Please compare yourself to you and noone else, I think you have built a good foundation and can only get better as you try new things and learn more. I am guessing your newbie gains havehalted and this is really where it gets tougher, you have to try new things, use your own creativity, find what works for you. You are very creative and intuitive , at least get that impression from being in your logs.

    You have the size down for sure. Your back is really strong, and I assume your whole post chain. Your pressing could be stronger but who cares man sometimes that is how it is, take your time in getting stronger, its better to go slow then too fast , damage something badly and be out a year. I have been there, had to take a full year off upper body, talk about patience

    I agree with you on the extreme intense sets for back only one or two sets are needed. I trained like that with Dc training and Dorian Yates training.

    I am going through art therapy right now so I am not even pushing it , holding back on purpose, goal for me is to get fully healed so I can blast away. Injuries suck so bad and take patience and sometimes extreme patience. Its one of the reason I love bodybuilding , because I learn to take care of my body as I get older and overcome these injuries.

  22. Quote Originally Posted by John Smeton View Post
    you have been only bodybuilding a couple years, I have been bodybuilding for eleven coming up. Please compare yourself to you and noone else, I think you have built a good foundation and can only get better as you try new things and learn more. I am guessing your newbie gains havehalted and this is really where it gets tougher, you have to try new things, use your own creativity, find what works for you. You are very creative and intuitive , at least get that impression from being in your logs.

    You have the size down for sure. Your back is really strong, and I assume your whole post chain. Your pressing could be stronger but who cares man sometimes that is how it is, take your time in getting stronger, its better to go slow then too fast , damage something badly and be out a year. I have been there, had to take a full year off upper body, talk about patience

    I agree with you on the extreme intense sets for back only one or two sets are needed. I trained like that with Dc training and Dorian Yates training.

    I am going through art therapy right now so I am not even pushing it , holding back on purpose, goal for me is to get fully healed so I can blast away. Injuries suck so bad and take patience and sometimes extreme patience. Its one of the reason I love bodybuilding , because I learn to take care of my body as I get older and overcome these injuries.
    I know i just am learning the patience right now, I'm actually backing off right now for a week or so and doing around 8-10 reps again. They have definitely slowed down a ton, i had about 1lb of chicken today on top of eggs/turkey burger and such. I'm trying to cycle my training but it's hard sometimes when you see great strength gains. I just gotta follow the set up now since periodization seems like it works the best. Thanks John that's how i am in the gym/in daily life as well

    I agree with that 100% too, i tend to make quick pressing gains but my shoulders flare up so i need to be more cautious. I'm doing a high frequency low volume approach again i see good progress right now and i'm learning to not do so many sets that i have a habit of falling into.

    Today i did Middle Back/Delts , BW @ 242Lbs (up 2 Lbs)
    1 Arm Pull Up -112 x 6
    CG Pull Up - BW x 10,6,4
    Swiss Bar Row - 125 x 10, 175 x 10,6
    Wide Grip Pull Up - -40 x 10, -60 x 8
    Incline Chest Supported Smith Row - 135 x 10,8
    *DB Laterals - 25 x 10
    *EZ Bar Front Raise - 30 x 8
    *Upright Row - 30 x 8
    * - Giant Set, did it 3x and had an insane pump/delts were fried.
    Reverse Grip EZ Bar Curl with Wrist Extension - 30 x 20,18

    I managed a 50% reduction in total volume for back, i usually get about 23-25 sets.
    I really, really like that giant set for delts they were smoked so fast and i hit 3 angles.
    Seeing really good results doing half the sets i normally do but in a span of 5 days rest, Obviously i need more rest doing 20+ sets but i think its more stress than it is beneficial. My foot is healing up slowly, i'm still gonna stay away from heavy deads and squats until it feels 100%. If anything i'll go light and see how it feels first.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  23. UPDATE

    Well i have been doing the higher frequency/lower training volume and eating cleaner/more protein and i am now up to 245Lbs! It's a solid gain too, i believe i wasn't eating enough protein but now that i am, i see way better results. I've been focusing on compound movements like dips/pull ups which are my weak points. Since i've been doing a lot of dumbbell and barbell work i'm gonna switch over to focusing on body weight stuff, my foot is almost healed up so i will be starting squatting very light in a few days. Despite the drawback with my foot i actually haven't noticed my legs shrink at all.

    Also just ordered a rumble roller so i can have my own deep tissue massage anytime i want. My back needs it and i know itll really help out my hamstring flexability.

    Chest/Tri's 11.30.12 Dips Priority
    Chest Dips: BW x 10,8,7,6 + Half reps
    Tri Dips: BW x 8, Assisted -20 x 10
    Bar Pushdowns: 70 x 12, 112 x 10 + R/P
    Pec Deck: 140 x 10, 150 x 8, 160 x 6
    Gripper 135 x 25,20 Superset with Barbell Wrist Curl

    INSANE workout today, epic pump and felt really good.
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  24. nice work,as we all know protein is important,but it takes some time to figure where your body really starts to benefit from it or not.took me years.im there now tho
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"

  25. Update:

    Did Legs/Back/Delts today

    making some great improvements on pull ups recently and my weight is up to 247Lbs gym weight as well. Starting to pre pack my meals for the first time which it really isn't bad at all. Tried doing squats and i need to improve my shoulder flexability for back squats so i did front squats instead with just 135 but i super setted them with romanian deadlift.

    I haven't noticed any shutdown at all and no side effects, feeling great and still going strong despite my foot injury which was a minor setback. I'm glad i'm noticing better gains now
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me
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